Sprinters

Phase II- Early Competition

Week 5

“Running teaches me that I am capable of so much more than I ever imagined.”

 

200/400

Monday

Seagrave Warm up

Sprint Drills

 

5x15m block 2 minutes rest

10x30m block starts 3 minutes rest

 

Tuesday

Seagrave warm up

Sprint drills

Meet at Rondout

Wednesday

Seagrave Warm Up

Sprint Drills

Power Hills

10x 7sec hills with 3 minutes rest

 (we may do this on the grass!)

Weight Room Day 1

 

Thursday

Seagrave Warm up

Sprint Drills

6x500 at PR Pace with 5 minutes rest

Cool Down 800m flying Bear

Weight Room Day 2

 

Friday

Seagrave Warm up

Sprint Drills

2x 3x Ins and Outs (30-20-20) with 3min recovery between reps and 5min recovery between sets.

Saturday

Gander Invite

 

 

Sprinters Warm Up

· Seagrave

· Sprint Drills

o 2x20m each

§  Walking A

§  Skipping A

§  Walking AC

§  Skipping AC

§  Straight Leg Bounds

§  Fast Leg R

§  Fast Leg L

§  Alternating Fast Leg

Sprint Flys 1

 

 

· Accelerate through the acceleration zone and reach near-to-maximum velocity at the beginning of the fly zone.

· Maintain near-to-maximum velocity through the fly zone and stay light on your feet as if you were running on hot coals.

· Decelerate gradually after fly zone to reduce risk of shin splints

 

 

 

Sprint Flys 2

 

Variations of Sprint Flys 2:

  1. 30 meter acceleration zone | 10 IN | 20 OUT | 10 IN | decelerate
  2. 30 meter acceleration zone | 15 IN | 15 OUT | 15 IN | decelerate
  3. 30 meter acceleration zone | 20 IN | 20 OUT | 20 IN | decelerate
  4. 30 meter acceleration zone | 20 IN | 10 OUT | 20 IN | decelerate

 

· IN = Fly | Out = Maintain velocity with relaxed arm mechanics.

· Accelerate through the acceleration zone and reach maximum velocity at the beginning of the fly zone.

· Maintain maximum velocity through the OUT zone but with relaxed (not aggressive) arm mechanics.

· Take your time decelerating after last IN zone.  Reduce shin splints with a gradual deceleration.

 

Sprinter Plyos

1x20 total contacts for each jump with 2 minutes rest

· Scissor Jumps moving forward

· Lateral Jumps

· Toe Taps

· Standing Long Jumps

· Tuck Jumps

· Squat Jumps

· Squat Thrusts with Power Star Jump

 

Hip Mobility

5x5 hurdles

· Right Leg Single Hurdle

· Left Leg Single Hurdle

· Alternating Single Hurdle

· Over Unders

· A hops